NEWS

  • MEMORIAL DAY:
    • Sunday 5/29: No RNG
    • Monday 5/30: TWO CLASSES ONLY 7:30a and 9a

WOD

“Cooped Up”

METCON

9 Rounds on the :90
A) 5 Deadlifts
200 Meter Run
B) 10 Russian KB Swings
     10 Toes to Bar
C) 10 Ring Dips
      10 Box Jumps
Weight: 275/185, 70/53
Height: 24

MASTERS

9 Rounds on the :90
A) 5 Deadlifts
200 Meter Run
B) 10 Russian KB Swings
     10 Knee Ups
C) 10 Banded Ring Dips
      10 Box Jumps
Weight: 225/155, 53/35
Height: 20″

MOVE

9 Rounds on the :90
A) 5 Deadlifts
150 Meter Run
B) 10 Russian KB Swings
     10 V-Ups
C) 10 Bench Dips
      10 Step Ups
Weight: 185/135, 35/26
Height: 24″

WOD GUIDANCE & GOALS
What the what?! Let me explain… Round one, you’ll do 5 deadlifts and sprint 200 meters in :90. Cut down the run (150m) to meet the time domain. Round two, you’ll do 10 unbroken swings then 10 toes to bar, in under :90. Maintain a kip on the toes to bar (or your scaling option.) And then round three, you’ll do 10 ring dips and 10 box jumps. Repeat each mini chipper until you’ve completed nine rounds.

Post Mods to Comments.

HOME WOD

9 Rounds on the :90
A) 200 Meter Run
B) 10 Sit to Stands
     10 V-Ups
C) 10 Dips
      10 Box Jumps

ENDURANCE

4x 600 Meter Run, 200m jog